SWOD: 12Min EMOM

1. 8-10 KB Front Rack Reverse Lunge *Tempo 2110*
2. 6-10 Strict Ring Dips
3. 45-1min Plank

WOD: For Time

10-9-8-7-6-5-4-3-2-1 Goblet Squats

10-9-8-7-6-5-4-3-2-1 Pull Ups

20 Double Unders

Extra Credit:

3×20 Weighted V-Ups

3×20 Tempo Plate Twist

3×20 sec. Superman Hold